Running Around 4-19-09

We're into racing season now, and I've seen some fast times from the Tuesday night regulars. Keep up the good work everyone!

We've had some tough workouts the last few weeks, and many of us have been racing the last week or two. So with that and the Dogwood 5k coming up this week, we're going to back off a tiny little bit and do kind of a mini-sharpening workout.

Start with 200m repeats @R pace with equal distance jog recovery. Followed by some T work. If you are running 1600m, take 60 seconds rest in between. If you are running 2000m, take 75 seconds in between. We'll finish up with a matching set of 200s to make an R-T-R sandwich. More details in the summary below.

Keep the 200s under control. Remember efficiency and economy are the key. Don't overexert to get an extra second. Better to back off to 98% and run smoothly. When you switch to the T pace, hold back that first lap. You're going to be temped to run it too fast following the R-pace of the 200s.

Finally, keep an eye on results from Boston. We have a big group representing Knoxville, KTC, and Tuesday night. Good luck guys!

Week 16 of 20 of training for Expo 10k/5k. Now for the workout summary:

1. R-T-R " sandwich". Equal distance jog for recovery following 200s. 60-75s between T intervals. Breakdown based on weekly mileage:
50 mpw: 5x200m@R + 2 x 200om @T + 5x200m @R
45 mpw: 4x200m@R + 2 x 200om @T + 4x200m @R
40 mpw: 3x200m@R + 2 x 200om @T + 3x200m @R
35 mpw: 3x200m@R + 2 x 1600m @T + 3x200m @R
30 mpw: 2x200m@R + 2 x 1600m @T + 2x200m @R
25 mpw or less: 2x200m@R + 2 x 1600m @T + 2x200m @R

2. Striders two times this week. 4-6 x 100m

3. [Optional 2nd weekly workout] 3-10 x 1200m @I pace w/200m jog recovery. Rest should be 3-5 minutes not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes.


Use a recent race to get your training paces here:
http://www.panix.com/%7Eelflord/vdot.html
-or-
http://www.runningforfitness.org/calc/rp.php